How do I fix this shit? What actually causes it? Was it the pullups/chinups or actually curling with an EZ bar?
I mostly feel the pain for a second after I release grip/drop the weight but while I'm holding the weight I don't really feel that much pain.
As of now if I try to shake my hand I can make the pain appear or when I curl for 10 reps then drop the weight I get a shooting pain on this area.
I got this shit from doing 20x6 pull ups everyday when Covid happened.
Now I no longer do pull ups. Chin up is still fine though.
how did you fix it
should've done ring pullups or something. Always prioritize safety and longevity. injuries take months or years to fully heal
Stop doing anything that causes pain yo your extensors, they'll heal and then it's back to business as usual
what if i have to work a physical ish job and cant really take a break? am i just fricked?
Eat better, improve exercise selection, sleep better. Improve capacity side of the equation if you have high demands, then add in targeted exercises to strengthen your weak points over time
Blame it on your employer
Collect workman's comp
Frick my elbow has been hurting for a couple weeks too. I bought a compression thing today and it helped while lifting. Might look into elbow sleeves.
I know I should step back from certain exercises but I just don’t want to you yet. I might skip skullcrushers tomorrow tho
>How do I fix this shit? What actually causes it?
Everything you do can be classified as demands and capacity. If the demand exceeds your capacity, you damage tissue (plastic or elastic deformation). Your body will then remodel in response to the deformation. Damage over time usually leads to pain from poor quality tissue being put down or just no recovery at all.
So what caused it? You were probably too weak and hurt it all at once or you didn't allow the tissue to heal and improve your capacity, ie your sleep is shit, nutrition is shit, overall life stress is shit. To fix it, either decrease demands (give up, be a pussy) or increase capacity (fix sleep, nutrition, give yourself recovery time, train isometric while injured and eccentrics to promote tendon remodeling)
Good luck homosexual
This is an interesting view, I got the tendons in my arm fricked up because of too much stress and work at the computer with nothing else to do.
Most places I looked or people I asked told me to just rest it out but after two months of doing pretty much nothing, which is horrific, its only very slightly improved.
On the other hand going to the gym regularly seemed to help more before I stopped to try the resting strategy. It seems that people who got it due to sedentary reasons are better off fixing it by training?
frick off i already answered you once today just go actually read it
Where? Wasn't me. Please help anon
Your shit was probably quite fricked already and pullups+curls pushed you over the edge. Chinups actually fix it.
Pullups shouldn't cause flare ups unless you're victil weight as spamming that shit hard but forget about one-armed meme shit.
To curl safely, use dbbells and start from a neutral grip as opposed to hyperextended. Basically never hyperextend your elbow under load. Except when it's doing chinups, then it's actually good. Don't ask me how it works.
Should I spam Chinups then? How wide should I do em?
I use angled grips with a set "average" width but that's just what's available at my gym. Go with whatever you're used to/agrees with your anatomy.
Ripplebreasts made a protocol for it. I just did my thing so I can't vouch for it:
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If your Black person-ass job makes it worse you're plain fricked. Mine was caused by bad ergos (computer and guitar) and sheer overuse from swimming. I had to tweak all of these things otherwise I would have suckstarted a shotgun years ago.
LMAO at the homie suggesting flintstone gummies and going to bed early. Are bamm-bamms made of ostarine now?
ALSO if only one of your elbows is fricked then take really good care of your healthy one. It might seem bulletproof now but it ain't.
Bros send help. I have tendonosis like symptoms in what equates to basically half the joints in my body. Anyone have any experience with anything similar to this?
Sucks to say, but you have to rest before you make it more chronic. I had both tennis elbow and golfer's elbow and it only went away after i let my arms rest for a few weeks.
I was doing climbing 5 times a week and lifting 4 times on top of work that required me to haul heavy stones around. I had to ask my boss for other work in the meanwhile
Do the exercises in this video. Worked well for me when I gave my self tennis elbow.
only do pull ups on rings because they allow full motion of your elbows and wrists
had this shit for a year well, golfers but I assume the recovery process is the same.
>stay away from exercises that aggravate it and take anti inflammatories/vit c/d and rest until the inflammation goes down.
>Once inflammation gone take a band and stretch it between two points until it's tight. Grip the band with palm facing upwards and do twisting motion inwards (for golfers) or outwards. You'll know which you need when you do it. Start slow and as pain receeds start to rep them out
>Buy a flexbar and Google the exercises for that too.
Stay away from pull ups, curls and triceps pulldowns and do everything with a neutral grip.
VERY LOW WEIGHT
VERY HIGH REPS
Tendons and ligaments naturally have very poor blood flow. If you put enough strain back on those areas, but not enough to damage things more, you promote more blood flow to the region and you will heal in just a few weeks like it was never an issue.
Why do people say blood flow is a meme and that a inflamed tendon already has enough blood flow on it?
People say a lot of different shit that I don't know what is right or wrong, like some study tells me to keep exercising thru it but some others tells you to rest.
This. JM Blakely suggested doing fast band pushdowns (in the 100 rep range) to get blood into the connective tissue in the elbows. Do them one arm at a time and alternate back and forth. If it hurts, stop, but its the best way I've found to flood the elbow joint. I also use picrel and it's helped a bunch. There are other PT exercises you can do that are great, but these two are quick and seem to do the job. I have partial tears in my tendon and ligament that I'm not eligible to have fixed via surgery, and these have helped mitigate and sometimes completely alleviate the uncomfortable pain associated with it.
THIS DOES NOT FIX IT.
ugh, I bought these fricking things and followed the instructions for weeks. Complete waste of money.
How did you fix it, anon?
How does this actually feels like? I have more pain in my wrist, forearm than the elbow itself.
Deload by 20% and build yourself back up to your working weight over a few weeks. You likely just need some time to repair your tendons and get stronger. Sleep and food will be key to your recovery as well.
Just stop in general. Its idiocy.
if it's that bad go to a doctor if not stop being a b***h and rest it. physical job? take it easy and only do what you need to do for work, and then rest. how is this hard? tennis elbow is not a fricking new phenomenon and there is plenty online about how to deal and heal. ffs everyone on here playing md, gtfo. site is 18+ etc
The only thing that helped me was Laser Therapy. I tried steroid shot, numbed the pain for a while. I tried rest, compression, voodoo floss, every kind of stretching and trick you can find, all to no avail.
Then I tried Laser Therapy and it immediately started to feel better. Took about two weeks of 3x per week sessions and I was at the point where the pain was almost gone. It continued to heal after that.
Seriously, nothing else aside from nearly complete immobilization for months will fix it.
>Laser Therapy
Do you by chance mean radiation therapy? I've heard a family member say that some very mild form of radiation therapy really helped
Supplement boron.